WOD
Warm-up
2 Sets
10 Alt Tripod w/ Reach
10 Blackburns
15 Banded Supinated Pull-aparts
10 e/arm Single Arm DB Cuban Press
(2) https://www.youtube.com/watch?v=0x6pKQDUH5o
(4) https://www.youtube.com/watch?v=XsV_KH5Xrng
Strength
Push Press (building):
3 Push Press Every 90 Seconds – 4 Rounds (6 Minutes)
Tempo: 31X1 (down 3sec, pause 1sec, up fast, pause 1sec)
Pump
3-4 Sets
1.1.1.1 Strict Chin-ups (weighted if possible)*
8e/arm Single Arm DB Floor Press (21X1)
10e/arm DB Elbow Row (21X1)
*rest 10sec between each rep (4 total reps per set)
Elbow Row: Elbows at roughly 80 degrees to torso
https://www.youtube.com/watch?v=dNftZR4iNd4
Mobility
Hold each stretch for about 1 Minute (per side, if applicable):
(1) Thread the Needle
(2) Armbar Stretch
(3) Passive Dead Hang (on rig)